Indian · Dinner
Yellow Split Lentil Soup (GLP-1)
A protein-forward Indian dal made with toor dal and moong dal, simmered with turmeric, cumin, and curry leaves until creamy. Paneer is folded in for extra protein, then finished with a ghee-and-garlic tadka infused with mustard seeds and dried chili, served with lime.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
459Calories
37.2gProtein
13.9gFat
58.1gCarbs
5.8gSugar
19.4gFiber
612mgSodium
58mgChol
6.9gSat Fat
1180mgPotassium
210mgCalcium
6.8mgIron
0.3mcgVitamin B12
9mgVitamin C
vegetarian
gluten-free
protein-rich
high-fiber
low-cholesterol
glp-1
Instructions
1
Prep
Rinse the toor dal and moong dal together in a sieve under cold running water until water runs clear, then drain well.
2
Simmer
Combine the dals, turmeric, ginger-garlic paste, and water in a small saucepan; bring to a boil, then reduce to low and simmer covered 20 minutes.
3
Simmer
Chop the tomato and stir it in; continue simmering over medium-low heat for 8 minutes until the dal thickens to a loose porridge.
4
Fold the paneer cubes into the dal and simmer over low heat for 2 minutes until soft.
5
Bloom
Melt the ghee in a small pan over medium heat, add cumin seeds, mustard seeds, curry leaves, and dried chili, cooking 30 seconds until fragrant.
6
Pour the tempering over the dal, season with salt, stir to distribute, then ladle into a bowl.
7
Plate
Scatter cilantro over the top and serve with the lime wedge alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 8.4 oz240g toor dal
- 4.2 oz120g moong dal
- 4.2 oz120g paneer
- 4 cups960ml water
- 1 tsp1 tsp turmeric
- 2 tsp2 tsp ginger-garlic paste
- 22 small tomato
- 2 tbsp2 tbsp ghee
- 1 tsp1 tsp cumin seeds
- 1/2 tsp1/2 tsp mustard seeds
- 88 curry leaves
- 22 small dried chili
- 1/2 tsp1/2 tsp salt
- 4 tbsp4 tbsp cilantro
- 22 lime wedge
